Comparing Nutrients in 5 ounces Rowal VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.43% 157kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	27.6% 20g	2.87% 2.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.98% 0.71g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.56g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	23% 8.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3% 27μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.6% 36.6mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39% 3.1mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.5% 73.7mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Rowal versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rowal vs Frozen Broccoli Spears:

• 5 oz of Frozen Broccoli Spears contain 3 times more Vitamin A and 2.6 times more Vitamin C than Raw Rowal.

Comparing minerals per 5 ounces for Rowal vs Frozen Broccoli Spears:

• 5 ounces of Rowal have 29.4 times more Copper, 3.1 times more Iron, 2 times more Magnesium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.7 times more Calcium, 1.7 times more Manganese, 1.9 times more Potassium and 1.3 times more Water than Raw Rowal.
• Both Rowal and Frozen Broccoli Spears contain similar levels of Phosphorus per five ounces.
• 5 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rowal have 3.8 times more Energy, 5.9 times more Fat, 4.5 times more Carbohydrate, 9.6 times more Sugars and 2.1 times more Fiber than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.3 times more Protein than Raw Rowal.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy